As living costs rise and salaries get squeezed, most households look for expenses to trim. One of the first “luxuries” to go is often a gym membership, seen as a nice-to-have rather than a need.

But good health doesn’t depend on debit orders or branded gear. For South Africans watching their budgets, the city itself can become the gym. Pavements offer free cardio, stairs build legs and lungs, and local parks double as sprint tracks and stretch zones. The only currency required is consistency, and that costs nothing.

Walking briskly for half an hour most days improves endurance, sleep, and mood, and it’s open to almost everyone. It can also be social. Many people feel safer walking in groups, so check local community pages or WhatsApp groups for neighbourhood walking clubs.

Even housework counts. A solid round of sweeping, scrubbing, or carrying groceries raises your heart rate and strengthens the body without the need for a trainer.

Strength work also need not cost money. Push ups, squats, lunges, bridges, and planks work all major muscles, while a sturdy chair helps beginners ease in. A backpack filled with books becomes an instant weight, and a towel hooked to a doorframe adds resistance for improvised rows.

For those wanting community and accountability, Parkruns remain one of South Africa’s best free fitness habits. Free outdoor gyms, now a feature of many municipal parks, add another option. Bring a friend, as it keeps you committed and makes the routine more enjoyable.

Getting fit does not need to break the bank. What matters is showing up, not signing up.